Skinny Women: To Get Curves…

how  to get curves

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs…

This Is Important…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout B

To Make your Breast Look Bigger…

Once you build enough muscle to have firmer breast and better posture…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout C

To Get Firmer Arms…

Once you build enough muscle to have firmer arms…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Use 1 of these 6 Workout Schedules

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Get Curves

diet to get curves

To see exactly how you need to eat to get curves…

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get curves

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for curves.
  • Eating more than grams of protein will not build curves faster & Do Not eat more than calories because your goal is to turn your skinny body into a curvier, more sexier body without gaining a lot of fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but…
  • Eat more healthier foods than these bad foods to limit hunger & massive cravings which'll lead to fat gain from eating too many calories.
  • Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to get curves.
  • Use this tool if you want to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

So the 4 Most Important Things to Get Curves…

  1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
  2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
  3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
  4. Use this diet plan for more curves.

More Tips

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1-35 of 1203 Comments
Elle

Thanks so much for the info you provide. I've had a lot of success in gaining weight and building my booty. However, it seems as if I lose the butt quickly if I miss even a week in the gym. Thoughts??

May 28, 2017

Adrian Bryant

what kind of butt workouts do you do? the ones from this site?

May 28, 2017

Lareesha

I'm 20, 5.6 and 88 pounds . I need to put on weight and get a good curvy body . If I follow all the steps provided how much time will it take to get a perfect curvy body ?
Thank you :)

May 24, 2017

Adrian Bryant

expext to see changes every 2-to-4 weeks

May 24, 2017

Kim

Hi Adrian

Is the workout B also good for back exercises? Also when would you recommend to do HIIT workout with this plan (how many days per week and how many minutes). Im small and skinny who wants to gain muscles and lose belly fat. Thank you

May 12, 2017

Adrian Bryant

yes.

how skinny are you? you may not need to worry about HIIT

May 13, 2017

Kim

Im quite skinny with thin legs..but I have belly fat that I want to lose. Thank you.

May 14, 2017

jan

Hi Im 34, 5.4 and 100 pounds. always been thin.
Os it too late to start working out and gain muscle? I feel kind of old.
thanks

May 06, 2017

Adrian Bryant

never too late

May 07, 2017

Meisha

Hello,

I've been lifting heavy weights for my lower body my glutes are growing I'm on a calorie surplus while having some fat in the tummy area. I was told I was at the stage where I need to shock that area since I'm only trying to lose like 2 pounds of fat. So what are some muscle shock tummy exercises I could do to get rid of stubborn stomach and love handles? I don't want to do long durations of cardio bcuz I'm only going to slim down and lose my butt plz help

April 10, 2017

Adrian Bryant

not such thing as shock but how to lose belly fat

April 10, 2017

Meisha

Oh ok gotcha I never understood what he meant what workout/diet plan would you recommend goals is to build glutes while losing stomach?

April 10, 2017

Adrian Bryant

this plan

April 11, 2017

manaja dalton

I'm 13 right now and I'm going to high school next school year and I weight around 90 something pounds and I was wondering if this was gonna help me be thicker and curvier in the future because I don't wanna be a stick my whole life

March 31, 2017

Adrian Bryant

yes it will

March 31, 2017

Marissa

Hi there! I'm 18 years old, 5'4 and about 93 pounds. I've been very skinny all my life and have a fast metabolism. Do you think this workout/diet plan would be fit for me? I have access to weights and such, and I would mainly like to work on my butt, and having less stick-like arms and legs lol.

March 30, 2017

Adrian Bryant

yes it will

March 30, 2017

christiana

I have struggled with gaining weight and have been skinny my whole life even after giving birth to 3 kids. I just want to get thicker thighs butt and legs, but can't. What can I do?

March 21, 2017

Adrian Bryant

are you able to follow the plan outlined on this page?

March 22, 2017

Iris

Hi Adrian, if i want only a bigger butt and thicker thighs is it enough to workout twice a week one exercise from group 1 and one exercise from group2? should i workout even the upper part of my body to reach my goal for butt and thighs?

March 08, 2017

Adrian Bryant

no. only workout A is needed for that

March 08, 2017

Mr grinch101,

Hey I'm very slim and athletic and I can't gain weight for nothing I start gaining then I stop and start losing again I try eating all kind of foods with fat and shakes but nothing seems to work please help me out with some suggestions if any

March 07, 2017

Adrian Bryant

are you trackign your overall calorie intake

March 07, 2017

Jen

How long will I be doing this list of workout? And should I exceed from eg. 6 sets to 15 reps from time to time?

March 04, 2017

Adrian Bryant

until you reach your goal.

6 of 15 is the max but you could increase the weight

March 05, 2017

monica

Hi im 17 i weigh 145 i was wondering if you have a skinny fat body type where you gain most weight in your stomach area how are you supposed to gain weight to get curvyer and also i dont want to lift weights so is there anyway i could workout using my own bodyweight

February 19, 2017

Adrian Bryant

how tall are you? there is an option without weights for workout A. non-weights options coming for workout B & C soon

February 20, 2017

TC

I don't have equipment to do workout B and C, so what do I do?
And more that firmer arms, I want stronger arms without increasing in size like a guy..
Thanks!

February 13, 2017

Adrian Bryant

do this for workout A if no weights

do this for group ONE of workout B and this for group 2 of B

Pushups and pullups will firm up your arms as well

February 13, 2017

Paola

Hi, I'm not able to hit the gym cause my schedule is extremely busy and my son has school activities pretty much every day of the week.. I have some equipment at home.. can I do something for myself from home?? Thanks!

February 06, 2017

Adrian Bryant

do this for workout A if no weights

February 06, 2017

Brittany

Hey Adrain how are you doing. I just wanted to know If I take metabolism pills to help boost weight lost will this affect my butt growth if am doing squats too

February 02, 2017

Ishita

I am 5'5" , 108 pound.
1. Should i do some cardio for increasing stamina or will it be harmful for me to gain curvy body?
2. Would you recommend heavy weight or light weight ?

January 16, 2017

Adrian Bryant

to gain muscle or curvy weight it doesnt matter but if you want to gain some fat then you will need to increase your calorie intake

2. see the instructions for workouts A-thru-C again. use weights heavy enough to keep you in the recommend rep ranges

January 16, 2017


Incorrect please try again
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